FOOT TYPE
Foot type is determined by the shape and structure of the foot. Foot type affects the reduction of impact on the foot while walking, jogging, or running. Specifically the shape of the arch causes different levels of pronation in feet.
Determine your foot type so you can find a shoe with fit characteristics that meet your feet and biomechanical needs.
To figure out what type of running shoes you should buy, you first need to know that kind of feet you have. A knowledgeable salesperson at a running specialty store can help you find the right running shoe for your foot type, but you can also figure out what type of foot you have on your own. One way is to just look at your foot. A more accurate method is to examine your footprint by either running in the sand or on paper with wet feet.
A simple way of finding out your foot type is to take the Wet Foot Test to determine what shoe shape you should look for.
This is quite a simple test that can be done at home. All you have to do is wet your feet and stand on a surface that will leave a visible footprint. Your footprint should fall into one of three categories.
Flat Feet
This type of print looks like the whole sole of the foot is in contact with the ground. The low arch in this foot type is usually associated with overpronation and this is when the foot strikes on the outside of the heel and rolls inwards too far. If this is allowed to continue it can cause many different types of injury.
Stay away from highly cushioned, curved-lasted shoes that lack stability and control.
Normal Feet
This footprint is the most common and suggests that you do not have any special requirements. Your feet will have an average sized arch and show the forefoot and heel connected by an even broad band.
The motion of a normal foot lands on the outside of the heel and rolls inwards a small amount to absorb the shock. This would suggest that you are biomechanically efficient and can use any shoe you want to. As motion control shoes tend to be more expensive and heavier you might want to discount these shoes from your list.
High Arched Feet
This is the least common of the three types of feet. The print shows that the band connecting the forefoot and the heel to be very thin or even non-existant. If you have feet like this then it tends to indicate that you underpronate (supinate) and are not very effective as a shock absorber. It is recommended that you only go for cushioned, neutral shoes without any motion or stability properties.
Stay away from motion-control or stability shoes that reduce foot mobility.
WHAT IS A LAST?
A Last is the foot form, usually wood, metal or plastic onto which the shoe is built.
Lasting is the process of stretching a stitched shoe upper around a last so that a mid sole and outsole can be attached.
The curve of the three main lasts are shown in the diagram on the right.
A - Straight (or stability) last
Provides the extra stability and control required by runners with lower arches
and would also appeal to heavier runners who need greater medial support.
B - Standard (or semi-curved) last
This suits runners with medium arches and is featured on most shoes.
C - Curved (or performance) last
For runners with high arches.
Some shoes have special constructions for specific purposes; for example racing flats are built to the performance last, designed for faster runners and providing extra lateral support and highly efficient heel-to-toe transition.
There are three different types of feet:
Flat Feet
If you're looking at your foot, you'll know you have flat feet if you don't see any arch. The bottom of your foot, from your toes to your heel, is completely flat. If you do the footprint test, your print will look like a foot-shaped blob. You won't see an inward curve from your big toe to your heel.
Problem? If you're flat-footed, you're most likely an overpronator, which means that your feet roll inward when you run.
What to Buy: You will probably need a shoe that maintains your stability. Look for the words "motion control" and "stability" on the box of running shoes you are considering. In addition to motion-control shoes, some flat-footed runners also need to wear orthotics (custom-made shoe inserts that correct foot issues).
High-arched Feet
You should be able to easily determine if you have high arches -- you'll notice a high and definite arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very skinny. When you push your hand against the bottom of your foot, your arch will stay rigid.
Problem? If you have high arches, you probably supinate or underpronate, which means your feet roll outwards as you run. It's very important that runners with high arches periodically re-measure their feet because running will cause their arches to gradually fall, making their feet longer.
What to Buy: You need to look for flexible shoes with a soft midsole that absorbs shock. When buying running shoes, look for options with the words "flexible" or "cushioned" included in their descriptions.
Neutral or Normal Feet
If you've examined your foot or your footprint and it doesn't look flat-footed or high-arched, you most likely have a neutral or normal foot. Your footprint will have a noticeable curve inward, but not by more than 3/4 of an inch.
Problem? As long as you pick a shoe that doesn't counteract your foot type, you shouldn't encounter any problems. This is the most common type of foot, and it's also the least susceptible to injury provided it's outfitted with proper footwear.
What to Buy: If you have normal feet, you can choose from a wide variety of running shoes, including ones made for neutral runners or those with slightly flat-footed or high-arched feet. Don't pick running shoes that have a lot of stability or motion control.
Flat Feet
Normal Feet
High Arched Feet
Best Last: Straight or semicurved
Best Last: Semicurved
Best Last: Curved
